CrossFit 540 is a gym that specializes in freakish results. And you dont need to train all day to do it. We'll just take about 30 minutes of your time and deliver the most exceptional results you have ever thought possible. For more info, check out our main site at crossfit540.com
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Monday, November 30, 2015

12/1/2015

12/1

CrossFit 540: 5.15,6.15,8.15,11.30,4.30,5.30,6.30
CrossFit 540 South: 5.15,6.15,11.30,4.30,5.30,6.30

Shoulder Press
1-1-1-1@90+

Push Press
10 sets of 1 @ 80-85 - rest 30 sec

Gen Wod
21-15-9
Front Rack Lunges A)115/75, B)95/55, C)65/35
Pullups

75 situps for time

AAB - after SP and PP

Ev 30 sec for 3 min
1 Clean Hi Pull
1 Squat Clean @75
then
4 min EMoM
1 Clean Hi Pull
1 Squat Clean @85

7 min AMRP
Open Wod 12.5
3-6-9-12....
Thrusters
Pullups

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